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wendlers 531 ebook

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nathan		wendlers 531 ebook	03-12-2009 @ 20:20
no longer sugdens strongest man Member 455, 1336 posts	anyone got a copy of wendlers 531 ebook i can have or now where i can get one for free from
Dave284		...	03-12-2009 @ 21:12
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	it costs like 5 quid
nathan		...	03-12-2009 @ 21:28
no longer sugdens strongest man Member 455, 1336 posts	Dave284 said:it costs like 5 quid where from
Nic		...	04-12-2009 @ 14:55
Member 905, 239 posts	Nathan, I had this short description on my laptop and thought maybe you could make something out of it. Might save you the fiver and hassle of looking for the booklet? This is 5/3/1 in a nutshell: The program focuses on 4 main lifts: the Squat, the Dead Lift, the Press, and the Bench Press. Each week consists of 4 days each focusing on one of the above lifts. The days you use are up to you. I do monday-squat, tuesday- bench, thursday- deads, friday- press The program works in 4 week cycles: the first week you will work up to a 5 rep max, the second week a 3 rep max, the third week a 1 rep max, and the fourth week you deload. The lifts you do are all based on percentages of an underestimated one rep max. If you bench 300, you will take 90% of that as your starting bench weight. This is to ensure that you don't burn out too quickly and hit a wall. The percentages are as follows. week 1 - warmup, 65% x 5, 75% x 5, 85% x 5 week 2 - warmup, 70% x 3, 80% x 3, 90% x 3 week 3 - warmup, 75% x 5, 85% x 3, 95% x 1 week 4 (deload) - warmup, 60% x 5, 65% x 5, 70% x 5 The last set of each week (except the deload week for obvious reasons) is an all-out set where you will do as many as you can. After this 4 week cycle is over, you will add 10lbs to your squat and dead lift, 5lbs to your bench and press, then recalculate the percentages off of these new maxes. Assistance Work - The assistance exercises you perform after the main lift are up to you but the ones I use are as follows: Squat day- Front squat 3x10x50%, SLDL 3x5, Hypers 3x10-12 Bench day- DB bench 4-5x10x50%, DB row 3x10-20 Deads day- Cable Pull throughs 3x10, Cable crunches or other ab work Press day- DB press 4-5x10x50%, 50 dips, 50 chins
little_a		...	04-12-2009 @ 15:13
still a devious weightlifting bastard Member 43, 14379 posts	Cycles? Deloads? %'s? £5? Pluuuurgh
PeteHodgson		...	04-12-2009 @ 15:14
Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220 510.0 kgs @ 80kgs UnEq	Quite like the look of it myself.
Rob		...	06-12-2009 @ 00:58
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Please do not ask each other for illegal downloads (especially from other strength websites) on the forum or you may be banned.